Rack Pull vs Neutral Grip Assisted Pull Up
Maximizing Your Back Workout Plan
Contents
Neutral Grip Assisted Pull Up is the easier place to start — difficulty 1 of 5 vs 5. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Rack Pull and Neutral Grip Assisted Pull Up for Better Comparison.
Planfit Users' Choice about Rack Pull vs Neutral Grip Assisted Pull Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Rack Pull more often — 766 sessions compared to 458 for Neutral Grip Assisted Pull Up.
Popularity is not the whole answer. Rack Pull and Neutral Grip Assisted Pull Up differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Rack Pull and Neutral Grip Assisted Pull Up Differ
| What differs | Rack Pull | Neutral Grip Assisted Pull Up |
|---|---|---|
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 766 sessions | 458 sessions |
How to Rack Pull
Rack Pull muscles worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. While supporting the weight with your back strength, slowly lower the barbell onto the rack.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
If you want to know a detailed guide to Rack Pull, alternative exercises, and its benefits, check it out here. Check out the Rack Pull Guide page of our blog!
How to Neutral Grip Assisted Pull Up
Neutral Grip Assisted Pull Up muscles worked: Back
Form
- 1. Pull your arms back until your chest touches the bar.
- 2. Pull your arms back naturally while squeezing your shoulder blades together.
- 3. Slowly return to the starting position while keeping your chest open.
Coach's Comment
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
If you want to know a detailed guide to Neutral Grip Assisted Pull Up, alternative exercises, and its benefits, check it out here. Check out the Neutral Grip Assisted Pull Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Rack Pull or Neutral Grip Assisted Pull Up?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Rack Pull and Neutral Grip Assisted Pull Up need?
Rack Pull needs a barbell, and Neutral Grip Assisted Pull Up needs a machine.
Which is easier to start with?
Neutral Grip Assisted Pull Up is the easier place to start. Move to Rack Pull once your form holds up.
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